Stationary Bike Intervals — 30 Min Progression

30-minute intermediate cardio workout for gym equipment. Includes a 5-minute warm-up, 20 minutes of timed aerobic blocks, and a 5-minute cool-down. Adjust effor

Duration

30 min

Difficulty

intermediate

Equipment

stationary bike

Muscle groups

cardiovascular, legs

Exercises

1. 1. Stationary bike tempo ride — Warm-up

   1 sets · 5 min reps

   Increase cadence or resistance while keeping hips stable and pedaling smooth. Keep effort very easy and gradually increase movement range.

2. 2. Stationary bike tempo ride — Block 1

   1 sets · 7 min reps

   Increase cadence or resistance while keeping hips stable and pedaling smooth. Aim for moderate effort (RPE 5–7/10). Use a sustainable pace for the entire timed block; take brief rests as needed.

3. 3. Stationary bike tempo ride — Block 2

   1 sets · 7 min reps

   Increase cadence or resistance while keeping hips stable and pedaling smooth. Aim for moderate effort (RPE 5–7/10). Use a sustainable pace for the entire timed block; take brief rests as needed.

4. 4. Stationary bike steady ride — Block 3

   1 sets · 6 min reps

   Pedal smoothly at a resistance that supports consistent cadence without knee discomfort. Aim for moderate effort (RPE 5–7/10). Use a sustainable pace for the entire timed block; take brief rests as needed.

5. 5. Stationary bike steady ride — Cool-down

   1 sets · 5 min reps

   Pedal smoothly at a resistance that supports consistent cadence without knee discomfort. Reduce effort steadily until breathing feels comfortable.